Kefir vs. Egg white — In-Depth Nutrition Comparison
Compare
Summary of differences between kefir and egg whites
- Kefir has more vitamin A, phosphorus, calcium, vitamin B12, and vitamin D*; however, egg whites are higher in selenium, vitamin B2, and protein.
- Egg whites cover your daily need for selenium 30% more than kefir.
- Kefir has less sodium.
- The glycemic index of kefir is higher.
These are the specific foods used in this comparison Kefir, lowfat, plain, LIFEWAY and Egg, white, raw, fresh.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +1757.1% |
| Contains more ZincZinc | +1433.3% |
| Contains more PhosphorusPhosphorus | +600% |
| Contains less SodiumSodium | -75.9% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +155.6% |
| Contains more ManganeseManganese | +120% |
| Contains more SeleniumSelenium | +455.6% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B3Vitamin B3 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +102.6% |
| Contains more Vitamin B6Vitamin B6 | +1060% |
| Contains more Vitamin B12Vitamin B12 | +222.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +225% |
| Contains more Vitamin B2Vitamin B2 | +225.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.6µg | 20µg | 30% |
| Vitamin B2 | 0.135mg | 0.439mg | 23% |
| Vitamin A | 171µg | 0µg | 19% |
| Protein | 3.79g | 10.9g | 14% |
| Phosphorus | 105mg | 15mg | 13% |
| Calcium | 130mg | 7mg | 12% |
| Vitamin B12 | 0.29µg | 0.09µg | 8% |
| Vitamin D* | 41 IU | 0 IU | 5% |
| Vitamin D | 1µg | 0µg | 5% |
| Sodium | 40mg | 166mg | 5% |
| Zinc | 0.46mg | 0.03mg | 4% |
| Vitamin B5 | 0.385mg | 0.19mg | 4% |
| Vitamin B6 | 0.058mg | 0.005mg | 4% |
| Choline | 15.2mg | 1.1mg | 3% |
| Saturated fat | 0.658g | 0g | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Copper | 0.009mg | 0.023mg | 2% |
| Vitamin B1 | 0.03mg | 0.004mg | 2% |
| Folate | 13µg | 4µg | 2% |
| Calories | 41kcal | 52kcal | 1% |
| Fats | 0.93g | 0.17g | 1% |
| Carbs | 4.48g | 0.73g | 1% |
| Iron | 0.04mg | 0.08mg | 1% |
| Monounsaturated fat | 0.31g | 0g | 1% |
| Protein per 100 calories | 9.2g | 21g | N/A |
| Calories per 10 g protein | 108kcal | 48kcal | N/A |
| Weight per 100 calories | 244g | 192g | N/A |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 4.48g | 0.73g | N/A |
| Magnesium | 12mg | 11mg | 0% |
| Potassium | 164mg | 163mg | 0% |
| Sugar | 4.61g | 0.71g | N/A |
| Vitamin E | 0.02mg | 0mg | 0% |
| Manganese | 0.005mg | 0.011mg | 0% |
| Vitamin B3 | 0.15mg | 0.105mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.037g | N/A | |
| Polyunsaturated fat | 0.053g | 0g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0g | 0.07g | 0% |
| Omega-3 (ALA) | 0.006g | 0% | |
| Omega-3 (DPA) | 0.001g | 0g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.002g | N/A | |
| Omega-6 (Linoleic acid) | 0.029g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +447.1% |
| Contains more CarbsCarbs | +513.7% |
| Contains more ProteinProtein | +187.6% |
~equal in
Water
~87.57g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +5185.7% |
| Contains more GalactoseGalactose | +1200% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
